Gainesville Times Inspire Health Magazine Summer 2021

INSPIRE SUMMER 2021

Empowering Natural Living

FASHION TRENDS FOR YOUR

SUMMER WARDROBE

Paleo

CHERRY TARTS A Supplement To

Joy

MOVE OVER CRISIS, MAKE ROOM FOR

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contents

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summer 2021

EAT FRESH

CHERRIES

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MOVE OVER CRISIS, MAKE ROOM FOR

y o J

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INSPIRE HEALTH

Master the Art of Yoga Breathing

14 RECIPE

Paleo Cherry Tarts

FASHION TRENDS FOR YOUR

FRONT ROW- Mara Lucas, 2nd ROW- Alesha Godoy, Cierra Pedraza, Elisha Kinsey, Ashleigh Smith, Ashley McCain, 3rd ROW- Jack Davidson, Heather Couch, Blake Southerland, Missy Gregory, Garland Wilkes

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6 EXERCISE

770.532.6253 SummerFax 2021 770.532.6592

SUMMER WARDROBE

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super food

Blacrk Peppe

By Christian Dischler

I

t’s in every pantry. It’s on every fried egg. It occupies every dinner table. And yet, it’s one of the most under-appreciated super foods around. How has black pepper gone from the king of spices, to the king of things we take for granted? Well, it’s easy to lose sight of something beneficial when it’s always available. Similar to how we can overlook the value of clean oxygen, black pepper’s abundance and versatility has made it as invisible as the air we breathe. Luckily, this ancient commodity isn’t emotional about being overlooked in the age of holistic health. But it’s still important that we explore the benefits it provides, and understand how to best utilize them.

Black pepper’s main active component is “piperine”, a bio-active alkaloid found in most pepper species. Piperine is what’s responsible for the benefits black pepper contains. Such as being high in antioxidants and having anti-inflammatory and digestive aid properties. In addition, piperine has been linked with the reduction of cancer-causing cells. So how does piperine work, and what’s the best way to take advantage of it?

Our bodies are constantly defending against free-radicals, which damage our cells, protein and DNA. Piperine has been linked to being a free-radical fighter. According to studies referenced in the National Institute of Health, subjects who were given ground

Since black pepper is naturally high in antioxidants, it serves a prominent role in the fight against cancer and chronic inflammation.

black pepper and piperine supplements experienced a significant decrease in free-radicals. The compound seeks out these damaging molecules and eliminates them, offering us reductions in inflammation and even preventing potential tumor growth.

This powerful peppercorn also contributes in aiding respiratory problems, such as asthma, by reducing the swelling of airways.

Since black pepper is naturally high in antioxidants, it serves a prominent role in the fight against cancer and chronic inflammation. But while it attacks the bad cells in our bodies, it also helps support the good.

Black pepper encourages hydrochloric acid production, which helps us digest

food efficiently, and maximize nutritional value. It’s also been found to be a conductor for other nutrients that our bodies absorb. The most popular has been the discovery connecting the benefits of turmeric to the activation properties of black pepper.

The two spices are a perfect marriage, and just one example of how piperine helps facilitate nutrient absorption throughout the body.

Black pepper’s versatility isn’t limited to the number of foods it can improve.

The benefits it provides are helpful across the entirety of our chemistry and bodily make-up. It’s an unassuming super food that often gets overlooked. Which is okay as long as we keep sprinkling some on our eggs, and a little bit on everything else that needs a pungent kick.

exercise

MASTER THE ART OF YOGA BREATHING

By J. L. Thompson

MANY PEOPLE THINK OF YOGA AS A SERIES OF POSES AND MOVEMENTS THAT YOU HAVE TO GET JUST RIGHT. WHILE THE POSES AND MOVEMENTS ARE INTEGRAL TO THE PRACTICE OF YOGA, THIS VIEW MISSES THE IMPORTANCE OF PROPER YOGA BREATHING. PROPER PRACTICE OF THE POSES AND MOVEMENTS IS ONLY POSSIBLE WHEN YOU BREATHE THE RIGHT WAY.

Breathing to Relax

One of the main goals in yoga is achieving a deep state of calm and relaxation. Breathing in yoga tends to be deep and slow, because slow, deep breathing tends to have a calming, relaxing effect on both the body and the mind. That is why people who are too excited or upset are told to take long, deep breaths. In yoga, your exhalations should be a little longer than your inhalations. Also, after you breathe out, you should pause for a moment before you breath in again.

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Summer 2021

The Diaphragm

When most people breathe, they expand and compress their chests to work their lungs. This is the natural method of breathing that most people learn when they are young and it is fine for most purposes. However, in yoga you are supposed to fully empty and fill your lungs; to do that, you need to learn to breathe from your diaphragm. The diaphragm is an internal wall of muscle lying underneath your lungs. If you breath in by pushing your stomach out and breath out by pushing your stomach flat, you are pulling the diaphragm down and back up again, causing your lungs to fully empty and fill with each breath. Many singers and martial artists breathe this way, to get the most out of each breath.

Relax

In order to get the most out of each breath, your body should be as relaxed as possible. Consciously try to relax your shoulders, your chest, your neck and your head muscles. If you don't know how to consciously relax a muscle, you can clench it for a moment then let it go completely.

Visualize

With every breath you take, visualize the oxygen from the air spreading out from your lungs into every part of your body. This kind of visualization encourages the development of the right kind of awareness of your body for yoga.

Don't Fight the Breath

Although you are supposed to aim for a certain kind of breathing in yoga, it is even more important that your breathing is unforced and natural. If your breath wants to change, don't try to force it into the pattern you want, just let it change.

Then try to guide it slowly and gently back into the desired pattern.

You will find that your yoga sessions go more smoothly and produce better results when you master the art of yoga breathing. It helps to practice the breathing method even outside of the yoga studio, separately from the poses and movements.

When you get enough experience, the right kind of breathing will come naturally to you in your yoga practice.

cover story

y o J

MOVE OVER CRISIS, MAKE ROOM FOR

By Patricia F. Danflous

“Fasten your seat belts.

It’s going to be a bumpy night.”

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INSPIRE HEALTH

Summer 2021

V

anessa Joy Walker is more thoughtful and caring when she delivers a warning similar to that famed Bette Davis movie line. When the author, adversity coach and life strategist tells her loved ones that “I’m not okay today,” she’s is preparing them for an off-kilter day while reaching out for understanding and support. It’s one of the ways she’s learned to manage lifelong anxiety and depression without destroying those around her.

Taking control of life’s roadblocks, detours and the unexpected doesn’t come easy for Walker. With a strong spiritual foundation, self-reflection and significant life experiences, however, she’s cleared the way for hope and joy. Her innovative method of learning from crisis is now a nurtured talent that she graciously and professionally shares with individuals and industries throughout the world. “Life can be incredibly difficult, but it is the difficult things that strengthen us,” said 46-year-old Walker from her North Carolina home.

“The training process for a marathon, for example, is hard,” she continued. “Yet on the day of the race you are prepared for the course and can enjoy that great feeling of crossing the finish line.”

Walker’s energetic, joyful outlook contradicts her life’s history filled with crisis after crisis in addition to her battle with anxiety and depression.

Abandoned shortly after birth, the two-time cancer survivor has also encountered infertility, a husband’s betrayal, early menopause and more.

Imagine, your ovaries and fallopian tubes are removed at the age of 35.

You accept that you can’t have children but celebrate the pregnancy of the “perfect” surrogate. Then grieve when miscarriage news arrives.

Imagine, the God-loving husband who complements your spiritual believes and faith suddenly decides that Christianity is not for him any longer.

Imagine, preparing yourself to meet the woman who abandoned you at birth after years of wondering

only to learn she has died shortly after reaching out to you?

Now imagine that you have not only survived one life-altering catastrophe after another but are now thriving. Hard to imagine, isn’t it? That’s only a glimpse into Walker’s precarious past.

“I needed those experiences,” emphasized Walker, demonstrating clear strength and conviction in her statement. “When I look back on those years, I was actually growing my career and initiating a purpose to inspire others to achieve a life of authentic joy. I needed all those moments when I was teetering on the edge of depression, grief or confronting another crisis to shape myself and define a career that reflects life’s torn edges that each of us experience in different ways. I’ve learned to see a connection between joy and sorrow and use that connection as a bridge to hope. Seeking out the dark parts of life can help you find the light.”

“Whenever you go through disaster, it changes your emotional DNA. If you can pivot and change your dreams or the way you see the world, you can embrace the new,” she said. “Life is a journey of experiences in response to curiosity,” she says. “In my writings and speaking engagements I encourage and guide others to take the road less traveled to discover life’s surprises.”

Think about it Walker advises.

“The things we are most proud of are those things that were the hardest to achieve–like completing a marathon,” she smiled.

The daughter of a pastor who spoke in sermonettes whether in church or at the kitchen table, Walker credits him for the gift of storytelling, her strong faith and hope. Her mother provides her daily inspiration for learning and growing with every experience. “My mom learns something new every day and shares her knowledge with me.”

Despite a crisis tally that most would consider unfair, Walker displays a sense of humor. Yes, she’s learned to transition from grief to hope and joy, but really, how can she be funny, too? You will find that light-hearted side of Walker from the very first page of her recently released book, “Make Room for Joy,” to the touching letter to God on the last page.

Designed with pull out inspirational quotes and messages, the book is both an autobiography of trials and sorrows and an explanation of how to transition from despair to joy. A Make It Personal section at the end of each chapter asks a soul-searching question to challenge readers to embrace their lives with joy, faith and hope.

To learn more about Walker visit her website at: vanessajoywalker.com.

Photos by Stephanie Gardner INSPIRE HEALTH

9

fashion

BUCKET HATS Look cute while you battle a bad hair day this summer with a bucket hat. Choose one in a cool pastel color or get several to match all your casual outfits.

WHITE DRESSES Flaunt your femininity with a romantic, flowy white sundress this season.You'll be looking angelic and feeling beautiful. Choose a plain style or one adorned with ribbons and lace.

KNOTS Instead of buckles and bows, the current trend in keeping fabric together is through knots. Knots can be functional or decorative and are found on jackets, pants and even tops.

FASHION TRENDS FOR YOUR

SUMMER WARDROBE

WARMER WEATHER MEANS SHOPPING FOR FASHIONS THAT WILL KEEP YOU ON-TREND THROUGHOUT THE SEASON. WHETHER YOU PREFER AN UNDERSTATED LOOK OR LIKE TO MAKE BOLD WARDROBE CHOICES, YOU SHOULD BE ABLE TO ADOPT A FEW TRENDS THAT ARE A PERFECT ADDITION TO YOUR CLOSET.

By Jennifer Dean

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INSPIRE HEALTH

Summer 2021

LACE Femininity is a buzzword this summer, and lace is a beautifully traditional detail to include in your wardrobe.

A little bit of lace on a skirt or the bodice of a blouse goes a long way.

BOLD COLLARS If you know about disco style, you might picture huge pointed collared shirts underneath leisure suits. The suits aren't back, but the collars are getting bigger and bolder.

VICTORIAN PUFFED SLEEVES This summer you'll see huge sleeves gathered purposefully in a way that mimics the turn of the last century.

BERMUDA LENGTH SHORTS You'll find Bermuda length shorts in denim and other casual fabrics, but you'll see them made with upscale materials as well. Wear them with a t-shirt and sneakers or with heels.

NEON Neon colors like hot pink, electric orange and lime green are everywhere in all kinds of pieces.

TROPICAL PRINTS Big, bold, tropical styles are the hottest patterns of the season. Wear a tropical floral print on a dress, a top, a jumpsuit or pants.

STRAPPY SHOES Strappy shoes remain popular this season. To take this trend to the next level, wrap the straps over your pants where they can be seen.

Whether open or closed-toe, you'll find all kinds of styles squared off in the front.

Summer is the perfect time to strut your style with a newly updated wardrobe. Start with one of these fashion trends, and you'll be turning heads.

SHEER LAYER Sheer fabric provides a cool and comfortable vibe. Wear a strapless top with an oversized, sheer top. Sheer fabric with an iridescent glow is an especially popular option for Summer shorts.

SHORT SUITS Shorts are finally becoming acceptable in the workplace. A shorts suit consists of long shorts and a matching jacket.

SQUARE TOED SHOES Square is the shape of footwear this summer, especially in sandals.

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eat fresh

EAT FRESH

CHERRIES

By Christian Dischler

Cherries are the delicious, low-calorie and nutrient dense snack we deserve this year, and every year. Their health benefits more than make up for their diminutive size, and their flavor can be a complex journey through the world of sweet and tart—the two categories this stone fruit is known by.

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S

weet cherries, such as Bing or Rainier, are known for their heartshape and boast a juicy flavor that’s versatile. Perfect for a sweet snack on the go.

Tart cherries, like Montmorency, are firm fleshed and tangy, making them great for withstanding higher temperatures when cooked in pies, cobblers and preserves.

Whichever cherry you prefer, they’re all loaded with health benefits and help de-toxify your liver and fight life-threatening diseases.

Ensuring a healthy liver is an important focus in the modern age. Environmental toxins have increased, and an influx of processed foods has put an excess amount of stress on our liver–the organ responsible for keeping our blood clean. This results in the build-up of unwanted substances around the liver, and a flood of harmful petrochemicals such as microplastics. According to a peer-reviewed study in BMC, a medical journal, “Cherries are one of the richest sources of anthocyanins and antioxi-

dants—and are more effective But of course, everything in than vitamin C and four times moderation is the mantra here. Consuming one hunmore potent than vitamin E dred cherries in a day won’t in antioxidant activity.” These anthocyanins and antioxidants make you invincible, so find a are responsible for keeping healthy balance by using cherour liver clean by helping ries as a snack, in salads, with remove those petrochemicals. desserts and in smoothies.

They’re also supportive in disWhen selecting fresh ease prevention and lowering cherries, it’s best to choose the darkest ones available blood pressure. for optimal nutrients and “The anthocyanins in minerals. This means the tree cherries have been shown was rich in minerals when to be associated with the the fruit was ripening. It also prevention of lifestyle-relatensures that the fruit will have ed diseases such as cancer, a robust flavor profile. Sweet cardiovascular disease and or tart, fresh or frozen, there neurodegenerative disease,” is no wrong choice here. But the BMC study states. “Tart remember, cherries that are cherry juice can lower blood preserved in sweet syrups pressure and improve some are counter-productive to the aspects of exercise perforhealth boost they provide. mance.” Additionally, cherries So stick with an all-natural are linked to healthy hemoapproach and your health will globin levels and specifically thank you. help target non-Hodgkin’s lymphoma and brain tumors.

Women in particular receive help from cherries due to their cleansing effect on the “Tart cherry juice uterus, and reduction of ovar- can lower blood If you have questions about ian cysts. pressure and Medicare, give me a call – It’s easy to recognize that improve some asI’ve got answers! including this crimson fruit pects of exercise into our diets is beneficial.

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recipe

o e l Pa

Y R R CHE S TART

Servings: 6 tarts Calories: 606 kcal

By Nellie Palmer

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INSPIRE HEALTH

Summer 2021

THESE PALEO CHERRY TARTS ARE A PERFECT, DELICIOUS TREAT FOR THE SUMMER! GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE AND EGG-FREE! INGREDIENTS Crust: • 1 1/2 cup almond flour • 1/3 cup coconut flour • 1/2 tsp baking soda • 4 tbsp ghee • 4 tbsp honey • 1/4 tsp salt Filling: • 4 cups pitted cherries • 1/2 cup honey • 1 1/2 tbsp arrowroot powder • 1 tbsp water • 1 tbsp lemon juice For the whipped cream: • 1 can full-fat coconut milk chilled in fridge for 24 hours • 1 tbsp honey • 1 tbsp vanilla INSTRUCTIONS  Preheat oven to 350 degrees F. Add all ingredients for the crust into a food processor and pulse until well combined and it starts to form into a crumbly dough. Divide the dough evenly in six 4-inch tart pans. Press dough around evenly in and around sides of pans.

Poke holes in the crust with a fork.

Bake crust for 10 minutes, until slightly golden brown. Remove from oven.  Place pitted cherries in a large saucepan over medium heat and cook for 2-3 minutes. Add honey and lemon juice and stir for another 2 minutes. Dissolve arrowroot powder in water and add to cherry mixture. Cook for 1-2 minutes until it becomes thick, stirring constantly. P our filling into tart pans. Let them cool completely before serving.

For the Whipped Cream (optional):  Place the can of coconut milk in the fridge 24 hours before so that the coconut cream separates to the top.  Remove the lid and scoop out the cream and place in a chilled bowl.  Add honey and vanilla and whisk until it is light and fluffy.  Use immediately and refrigerate leftovers.

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